is 2 greek yogurt good for you

This is good if you don't like plain yogurt but want a little sugar. Stonyfield Farm Fat Free French Vanilla Yogurt: 130 calories, 24 grams. Greek yogurt and Icelandic yogurt seem to boast the most health benefits. For these reasons, Ramsey says she recommends 2% or full-fat yogurt. Natural/Greek yogurts had dramatically lower sugar contents (5.0 g/100 g (1.6, of energy from free sugars (25–50 g sugar/day in a 2000 kcal diet).2 40.

Is 2 greek yogurt good for you -

Greek yogurt gets a bad rap. It's packed with almost twice as much protein as regular yogurt — but without added sugar, some greek yogurts can taste a little, well, sour. However, not all versions of this tangy treat are created equal. Here are the Greek yogurts fighting that stereotype by tasting smooth and sweet, according to Amazon Reviewers and our very own taste testers.

How did we decide which Greek yogurt was the very best? For starters, we just looked at Greek yogurt. It's naturally lower in sugar and higher in protein than regular yogurt. Each had to contain several "live and active cultures" in the ingredients list, which ensured an adequate amount of probiotics, the gut-friendly bacteria linked to lowering your risk of chronic disease and boosting immune function. Finally, all contained no added sugar (you can sweeten on your own with fruit, nuts, seeds, and cereals). Read on for the best Greek yogurt to buy right now.

1#8 Oikos Triple Zero Vanilla Greek Yogurt

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The three zeros in the name of this yogurt refer to the fact that it contains no fat, no added sugar and no artificial sweeteners. One Amazon reviewer noted, "Tastes good, doesn't taste lowfat or sugar free. Nice choice to use for less calories than sour cream."

Per one container serving: 120 calories, 0g fat, 14g carbohydrates, 6g sugar, 15 g protein, 65 mg sodium.

2#7 Dannon Light & Fit Vanilla Greek Yogurt

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This yogurt is packed with protein ... but you would never be able to tell from the taste. As one Amazon reviewer put it, "Unlike so-called Vanilla products that are really just "plain," this one actually smells and tastes like VANILLA."

Per one container serving: 80 calories, 0g fat, 9g carbohydrates, 7g sugar, 12g protein, 50 mg sodium.

3#6 Chobani Plain Nonfat Greek Yogurt

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When it comes to breakfast decadence, this whole milk Greek yogurt from Chobani takes the cake. "Buttery … but good buttery," commented one participant in our taste test. "But it's just a little too tart, almost like sour cream," said another. Look to it to stand up to hearty granola or serve as a healthy mayo-alternative in your next dip recipe.

Per 2/3 cup serving: 127 calories, 6g fat, 5g carbohydrates, 4g sugar, 13g protein, 57 mg sodium.

4#5 Fage Fat-Free Greek Yogurt

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If you like mega-thick Greek yogurt, check out Fage Total 0%. Nearly every taster raved about the "fresh and creamy" flavor — but some were overwhelmed by its texture. "It's rounded, not too tart, but definitely a bit on the chalky side," said one.

Per 2/3 cup serving: 87 calories, 0g fat, 6g carbohydrates, 6g sugar, 15g protein, 57mg sodium.

5#4: Wallaby Organic Greek Plain Nonfat Yogurt

Wallabyamazon.com

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Wallaby Organic's nonfat Greek goes down easy. "It's thick and tangy, but super balanced," said one taster. "I don't even feel compelled to douse it with honey!" raved another.

Per 2/3 cup serving: 87 calories, 0g fat, 6g carbohydrates, 3g sugar, 15g protein, 87mg sodium

6#2: Siggi's Strained Yogurt

Siggisamazon.com

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If you're a diehard Greek yogurt fan, check this brand out — it's the Icelandic version that's often even thicker. "Love the crazy creaminess — it's sooo smooth," said one. Some Greek yogurt newbies did find the texture to be overwhelming: "It's so seriously tangy, it reminds me of cream cheese or sour cream!" commented another. "A bit too bitter but I'd like it with toppings."

Per 2/3 cup serving: 100 calories, 0g fat, 7g carbohydrates, 3g sugar, 19g protein, 57mg sodium.

7#1: Fage Total 2%

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Fage Total 2% reigned supreme in our taste test, earning top ratings for its smooth, rich texture and not-too-tart flavor. "This tastes exactly like what Greek yogurt should taste like. Creamy and balanced, without any bitterness," said one taster. "Yum — it's so airy and fluffy, almost like it's whipped!" raved another.

Per 2/3 cup serving: 113 calories, 3g fat, 6g carbohydrates, 6g sugar, 15g protein, 50mg sodium.

8#3: Stonyfield Organic Greek Plain 0% Fat Yogurt

Stonyfield Farmtarget.com

$6.49

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Tasters loved the "next-level creaminess" and smooth texture of this non-fat offering from Stonyfield Organic. It's a smart option if you're new to the Greek yogurt aisle — several participants commented that it was less thick and tart than other contenders, and one questioned whether or not it was actually a regular (non-Greek) yogurt.

Per 2/3 cup serving: 87 calories, 0g fat, 6g carbohydrates, 6g sugar, 15g protein, 63mg sodium.

Betty Gold, Good Housekeeping InstituteSenior Editor & Product Analyst, Kitchen Appliances & Technology LabBetty Gold is the former Senior Editor & Product Analyst of the Kitchen Appliances Lab at the Good Housekeeping Institute where she evaluated and wrote about every type of cooking tool and food-related item on the market. 

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Источник: https://www.goodhousekeeping.com/food-recipes/g4212/best-greek-yogurts/

Yogurt is often marketed as a healthy, nutrient dense food. And unflavored plain yogurt can be part of a healthy diet. However, many flavored yogurts contain highly processed ingredients and are loaded with added sugar.

Healthy Flavored Yogurt:

  • Contains minimal added sugar
  • Avoids highly processed gums or thickeners, especially starch
  • Does not contain carrageenan
  • Avoids artificial colors or preservatives
  • Does not contain artificial sweeteners

In its simplest form, yogurt can be an extremely healthy food. Yogurt is made when bacteria ferments the lactic acid in milk. Healthy yogurt contains two ingredients: milk and bacterial cultures.

However, many flavored yogurts tend to have long ingredient lists.  This comprehensive guide covers what to look for in a healthier yogurt as well as what yogurt is best to avoid.

What to look for when choosing a healthy flavored yogurt

1. Healthy flavored yogurts contain minimal added sugar

Healthy yogurts should contain little to no added sugar

Many flavored yogurts contain a lot of added sugar.  In fact, some strawberry flavored yogurts contain more than a tablespoon of added sugar per 3/4 cup serving. That is more than half of the AHA’s daily recommendation of added sugar! 

Read more on recommended daily intake of added sugar and why you want to minimize added sugar consumption.

Recommendation:  The healthiest flavored yogurt is one that you make yourself. Simply buy healthy unsweetened plain yogurt and add fresh fruit. And if you want a slightly sweeter version, add a small amount of your preferred sweetener.  

2. Healthy flavored yogurts minimize gums and thickeners

healthy yogurts should avoid gums and thickeners

Many brands of flavored yogurt contain gums and other thickeners. 

Thickeners and gums are routinely used in packaged food to improve texture, shelf life, and product aesthetics. 

Typical gums and other thickeners in yogurt include guar gum, locust bean gum (also called carob bean gum), agar agar, chicory root gum, fruit pectin, modified food starch, and carrageenan.

Guar Gum.  Guar gum is a polysaccharide (polymer of sugar) extracted from the beans of the guar plant.  Also, guar gum is a soluble dietary fiber that is partially fermented by intestinal microflora.(1) 

Locust Bean Gum.  Locust Bean Gum a polysaccharide extracted from the seeds of the Carob Tree. Also called carob bean gum, locust Bean Gum is soluble dietary fiber that is fermented by intestinal microflora. (2,3)

Chicory Root Fiber.  Chicory Root Fiber is a polysaccharide extracted from chicory root. Also called inulin, Chicory Root Fiber is a soluble dietary fiber that is fermented by intestinal microflora. (4)

Chicory Root Fiber also has a slight sweet taste which is why some manufacturers add it to “reduced sugar” foods.

Fruit Pectin. Pectin is a polysaccharide found in the cell walls of most fruits and vegetables. A common ingredient in jams and fruit preserves, pectin is a soluble dietary fiber that is fermented by intestinal microflora.(5)

Gelatin. Gelatin is a polypeptide (polymer of amino acids) derived from collagen. There are no vegan or vegetarian sources of gelatin.(6)

Agar Agar. Agar is a polysaccharide extracted from marine algae. Sometimes just called Agar, agar-agar is a soluble dietary fiber that can be fermented by intestinal microflora.(7)

Recommendation: It is best to avoid foods that contain gums and other thickeners, as they are often highly processed. 

However, occasionally eating small amounts of these gums and thickeners is probably fine, unless you experience gastrointestinal discomfort or are following a specific diet.

Starch and carrageenan are an exception. It is best to avoid both additives.

3. Healthy yogurts do not contain starch

Our bodies rapidly digest starch into sugar. As such, all forms of food starch are considered high Glycemic Index (GI). 

Eating predominantly high-GI foods is associated with chronic disease and strongly associated with heart disease. (8,9)

Types of rapidly digestible starch found yogurt include: modified corn starch, modified food starch, tapioca starch, and corn starch.

Recommendation: It is best to avoid yogurts that contain any added starch.

4. Healthy flavored yogurts do not contain carrageenan

healthy yogurt should not contain carrageenan

Carrageenan is a thickener manufactured from red algae seaweed and is widely used in processed foods. (2)

Though carrageenan is listed as a “generally regarded as safe” food additive by the FDA and WHO, there is growing research that links carrageenan to inflammatory conditions, including inflammatory bowl disease. (10)

In late 2016, the National Organic Standards Board voted to prohibit the use of carrageenan in organic products.(11)   However, in 2018 the USDA decided to not implement the recommendation and carrageenan is still allowed in organic products. (12)

Recommendation:  Avoid food products containing carrageenan.

5. Healthy flavored yogurts avoid artificial colors and preservatives

healthy yogurt should not contain artificial colors and preservatives

Many flavored yogurts are prepared with natural colors (often from fruit or vegetable juice) and natural preservatives improve appearance and shelf life.

As natural options are readily available, it is best to avoid yogurts made with artificial colors and preservatives.

For detailed explanation on why it is best to avoid these artificial ingredients, check out this post on choosing healthy breakfast cereal.

6. Healthy flavored yogurts avoid artificial sweeteners

healthy yogurt should not contain artificial sweeteners

Many sweet tasting light yogurts use artificial sweeteners to achieve low calorie levels. However, though these yogurts contain minimal or no added sugar, they are still not a healthy choice.

Typical artificial sweeteners in flavored yogurt include sucralose and acesulfame potassium.

While artificial sweeteners are virtually calorie free and do not contain any added sugar, they still affect our bodies.

Artificial sweeteners can negatively impact our perception of how foods taste. Naturally sweet foods may not taste sweet enough and vegetables taste excessively bitter.(9)

Even more important, artificial sweeteners have been shown to change our microbiome, decrease satiety, and affect insulin secretion.(13) These changes can result in increased calorie consumption and weight gain.

Recommendation: Avoid foods with artificial sweeteners.

Which popular yogurts are healthy?

Strawberry yogurt is the most popular flavored yogurt in the United States. Annual sales of strawberry flavored yogurt are almost 2.5-times higher than vanilla, the second most popular yogurt flavor.(14)

We evaluated top selling strawberry yogurts using the criteria below. (15-29)

Criteria used to evaluate flavored yogurt

Healthy Strawberry Yogurt Evaluation Criteria.  Healthy yogurt avoids added sugar and heavily processed gums and thickeners

Yogurt serving sizes vary, from 113 to 170 grams. To compare between brands, all information listed below is for a 150 gram serving, (approximately 3/4 cup), the size of a single serve greek yogurt.

  • Types of added sugar and sweeteners are listed in red
  • Gums and thickeners are italicized
  • Starches are listed in red italics
  • Ingredients that are important to avoid are in bold.

There are few healthier flavored yogurts

The healthiest yogurt contains only two simple ingredients: milk and bacterial yogurt cultures. The ideal strawberry yogurt would contain milk, strawberries, and yogurt cultures.

However, most strawberry yogurts are not a healthy choice.  They contain highly processed gums and thickeners, excessive amounts of added sugar, and some don’t even contain strawberries!

Examples of healthy flavored yogurt:

Unfortunately, no store-bought strawberry yogurts could meet our stringent requirements for a healthy flavored yogurt.

While a couple strawberry yogurts were not sweetened with added sugar or artificial sweeteners, they still contained highly processed gums and thickeners.

Also, there were a few strawberry yogurts that were made with simple ingredients. However, these yogurts contained excessive amounts of added sugar.

Flavored yogurts that are okay to eat occasionally:

okay fruit strips and healthy fruit roll-ups

Many of the flavored yogurts we evaluated fall into the “okay” category.  These strawberry yogurts are probably okay if you eat them occasionally, but you don’t want to eat them every day.

However, if you are following a particular diet which avoids gums or thickeners, you will want to avoid these strawberry yogurts.

As all of these strawberry yogurts contain a thickener of some kind, they are listed in increasing amounts of added sugar.

Wallaby No Sugar Added Aussie Greek Yogurt

wallaby no sugar added aussie greek strawberry yogurt nutrition information

Wallaby No Sugar Added Strawberry Ingredients: cultured whole milk, strawberries, water, strawberry puree, pectin, natural flavor, locust bean gum, cardamom, calcium citrate, lemon juice concentrate.

Fage TruBlend Greek Yogurt

fage trublend strawberry greek yogurt nutrition information

Fage TruBlend Strawberry Ingredients: Strained yogurt (skimmed milk and cream, cultures), strawberries, chicory root fiber, natural flavor, fruit pectin, elderberry juice concentrate (for color).

Oikos Triple Zero Greek Yogurt

oikos triple zero strawberry greek yogurt nutrition information

Oikos Triple Zero Strawberry Ingredients:  cultured nonfat milk, water, chicory root fiber, stevia leaf extract, natural flavors, vegetable juice concentrate (for color), lemon juice concentrate, sea salt, vitamin D3.

Even though Oikos Triple Zero Strawberry Yogurt contains no added sugar, there are still a few reasons to think twice before buying:

  • Thickened with highly processed chicory root fiber
  • Contains stevia. While stevia is a natural non-caloric sweetener, it is significantly sweeter than cane sugar, which may negatively impact how less sweet foods (vegetables & fruit) taste. Also, there is preliminary scientific evidence that stevia may affect gut microbiota composition. (30)

Chobani Less Sugar Greek Yogurt

chobani less sugar greek yogurt strawberry nutrition information

Chobani Monterey Strawberry Ingredients: lowfat yogurt (cultured nonfat milk, cream), water, cane sugar, strawberry puree, natural flavors, fruit pectin, locust bean gum, lemon juice concentrate, fruit and vegetable juice concentrate (for color), guar gum

Stonyfield Organic Yogurt

stonyfield strawberry yogurt nutrition information

Stonyfield Organic Strawberry Ingredients: cultured low fat milk, cane sugar, strawberry juice from concentrate, natural flavor, pectin, vegetable juice concentrate (for color), vitamin D3

Siggi’s Skyr

siggis skyr strawberry yogurt nutrition information

Siggi’s Skyr Strawberry Ingredients: skim milk, strawberries, cane sugar, fruit pectin, live active cultures

Strawberry yogurt to avoid:

unhealthy fruit strips and healthy fruit roll-ups

Most flavored yogurts are not healthy options. They often contain too much added sugar or other additives that should not be included in a healthy diet.

It is best to avoid following strawberry flavored yogurts.  Yogurts are in alphabetical order.

Activia Greek Yogurt

dannon activia greek strawberry yogurt nutrition information

Activia Strawberry Greek Yogurt Ingredients: cultured non fat milk, sugar, water, strawberries, modified food starch, black carrot juice and annatto extract (for color), carrageenan, natural flavors, vitamin D3, sodium citrate, malic acid

Reasons to avoid Activia Greek Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch. Starches are rapidly converted to glucose during digestion. which will quickly be digested into glucose

Activia Yogurt

dannon activia strawberry yogurt nutrition information

Activia Strawberry Yogurt Ingredients: cultured reduced fat milk, canesugar, strawberries, modified food starch, milk protein concentrate, gelatin, fruit juice and vegetable juice ( for color ), natural flavors, agar agar, carrageenan, calcium lactate, lactic acid, milk calcium, vitamin D3

Reasons to avoid Activia Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 7 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion
  • Also thickened with gelatin, and agar agar

Chobani Greek Yogurt

chobani greek yogurt strawberry yogurt nutrition information

Chobani Strawberry Greek Yogurt Ingredients: cultured nonfat milk, strawberries, cane sugar, water, fruit pectin, locust bean gum, natural flavors, lemon juice concentrate, fruit and vegetable juice concentrate (for color)

Reasons to avoid Chobani Strawberry Greek Yogurt:

  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with highly processed gums and pectin

Dannon Fruit on the Bottom Yogurt

dannon fruit on the bottom strawberry yogurt nutrition information

Dannon Fruit on the Bottom Strawberry Yogurt Ingredients: cultured reduced fat milk, sugar, water, strawberries, modified food starch, gelatin, natural flavor, carrageenan, disodium phosphate, beta carotene and vegetable juice concentrate (for color), malic acid, vitamin D3

Reasons to avoid Dannon Fruit on the Bottom Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 7 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch which will quickly be digested into glucose
  • Also thickened with gelatin

Dannon Light & Fit

dannon light and fit original strawberry yogurt nutrition information

Dannon Light & Fit Strawberry Yogurt Ingredients: cultured non fat milk, strawberries, water, modified food starch, cane sugar, gelatin, vegetable juice (for color), natural and artificial flavors, sucralose, acesulfame potassium, malic acid, sodium citrate, vitamin A palmitate, vitamin D3, active yogurt cultures

Reasons to avoid Dannon Light & Fit Strawberry Yogurt:

  • Contains artificial sweeteners sucralose and acesulfame potassium
  • Contains artificial flavors
  • Thickened with modified food starch, which will quickly be digested into glucose
  • Thickened with gelatin

Dannon Light & Fit Carb Control

dannon light and fit carb and sugar control strawberry yogurt nutrition information

Dannon Light & Fit Carb Control Strawberry Yogurt Ingredients: water, cultured non fat milk, milk protein concentrate, cultured cream, strawberry puree, modified corn starch, modified tapioca starch, whey protein concentrate, natural and artificial flavors, gelatin, sucralose, malic acid, acesulfame potassium, potassium sorbate (to maintain freshness), sodium citrate, red 40, blue 1

Reasons to avoid Dannon Light & Fit Carb Control Strawberry Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Sweetened with artificial sweeteners sucralose and acesulfame potassium
  • Contains artificial flavors
  • Colored with artificial colors red 40 and blue 1
  • Thickened with modified corn starch and modified tapioca starch. Starches change rapidly to glucose during digestion
  • Water is the first ingredient

Dannon Light & Fit Greek

dannon light and fit greek yogurt strawberry nutrition information

Dannon Light & Fit Strawberry Greek Yogurt Ingredients: cultured non fat milk, water, strawberry, fructose, modified food starch, natural and artificial flavors, carmine and black carrot juice concentrate (for color), malic acid, sucralose, potassium sorbate (to maintain freshness), acesulfame potassium, sodium citrate, active yogurt cultures

Reasons to avoid Dannon Light & Fit Strawberry Greek Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Sweetened with artificial sweeteners acesulfame potassium and sucralose
  • Contains artificial flavors
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion

Fage Total Greek Yogurt Split Cup

fage trublend strawberry yogurt nutrition information

Fage Strawberry Yogurt Ingredients: milk and cream, live active yogurt cultures.  Strawberry Fruit Ingredients: strawberries, cane sugar, water, corn starch, strawberry juice concentrate, lemon juice concentrate, natural flavors, fruit pectin 

Reasons to think twice before buying Fage Strawberry Yogurt:

  • Thickened with corn starch, which will quickly be digested into glucose
  • Thickened with fruit pectin
  • 7 grams added sugar per 3/4 cup serving (150 grams)

The Greek Gods Yogurt

the greek gods strawberry yogurt nutrition information

The Greek Gods Strawberry Yogurt Ingredients: cultured milk, canesugar, cream, brown cane sugar, honey, pectin, vegetable juice color, natural flavor

Reasons to avoid The Greek Gods Strawberry Yogurt:

  • 13 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin
  • Does not actually contain strawberries, only “natural flavor”

Liberte Yogurt

liberte strawberry yogurt nutrition information

Liberte Strawberry Yogurt Ingredients: cultured milk, cultured cream, cane sugar, strawberries, fruit pectin, fruit juice (for color), natural flavor, live and active cultures

Reasons to avoid Liberte Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 15 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin

Noosa Yogurt

noosa strawberry yogurt nutrition information

Noosa Strawberry Yogurt Ingredients: whole milk, fruit purée (strawberries, sugar, water, natural flavor, pectin, locust bean gum, fruit and vegetable juice (for color), lemon juice concentrate), cane sugar, honey, gelatin, pectin, live active cultures

Reasons to avoid Noosa Strawberry Yogurt:

  • 18 grams of added sugar per 3/4 cup serving (150 grams). This is 90% of the AHA’s recommended daily intake of added sugar for a woman!
  • Thickened with pectin, gelatin, and locust bean gum

Oikos Greek Yogurt

oikos strawberry greek yogurt nutrition information

Oikos Strawberry Greek Yogurt Ingredients: cultured nonfat milk and cream, sugar, strawberries, modified food starch, black carrot juice concentrate and annatto extract (for color), natural flavors, carrageenan, potassium sorbate (to maintain freshness, vitamin D3, sodium citrate, malic acid.

Reasons to avoid Oikos Strawberry Greek Yogurt:

  • Sugar is the second ingredient before strawberries
  • 11 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Contains the artificial preservatives potassium sorbate
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion

Tillamook Greek Yogurt

tillamook strawberry yogurt nutrition information

Tillamook Strawberry Yogurt Ingredients: nonfat milk and cream, sugar, water, strawberries, corn starch, natural flavor, lemon juice concentrate, fruit and vegetable juice (for color), guar gum, live active cultures

Reasons to avoid Tillamook Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with corn starch, which will quickly be digested into glucose
  • Thickened with guar gum

Two Good Yogurt

two good strawberry yogurt nutrition information

Two Good Strawberry Ingredients: cultured reduced fat milk, water, tapioca starch, natural flavors, lemon juice concentrate, gellan gum, sea salt, vegetable juice concentrate (for color), stevia leaf reb m, active yogurt cultures

Even though Two Good Strawberry Yogurt contains no added sugar, there are still a few reasons to think twice before buying:

  • Thickened with tapioca starch, which will quickly be digested into glucose
  • Thickened with highly processed gellan gums
  • Contains stevia. While stevia is a natural non-caloric sweetener, it is significantly sweeter than cane sugar, which may negatively impact how less sweet foods (vegetables & fruit) taste. Also, there is preliminary scientific evidence that stevia may affect gut microbiota composition. (30)

Wallaby Aussie Smooth Yogurt

wallaby organic aussie smooth strawberry yogurt nutrition information

Wallaby Strawberry Smooth Yogurt Ingredients: cultured whole milk, strawberries, cane sugar, water, natural flavors, locust bean gum, pectin, fruit and vegetable juice (for color)

Reasons to avoid Wallaby Strawberry Smooth Yogurt:

  • 12 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with locust bean gum and pectin

Wallaby Aussie Greek Yogurt

wallaby organic aussie greek strawberry yogurt nutrition information

Wallaby Strawberry Greek Yogurt Ingredients: cultured whole milk, strawberries, cane sugar, water, natural flavors, fruit and vegetable juice (for color), locust bean gum, pectin

Reasons to avoid Wallaby Strawberry Greek Yogurt:

  • 12 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with locust bean gum and pectin

Yoplait Original Yogurt

yoplait original strawberry yogurt nutrition information

Yoplait Original Strawberry Yogurt Ingredients: cultured reduced fat milk, sugar, strawberries, modified corn starch, gelatin, natural flavor, carmine (for color), pectin, vitamin A acetate, vitamin D3

Reasons to avoid Yoplait Original Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 11 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with modified corn starch, which will quickly be digested into glucose
  • Thickened with gelatin, and pectin

Yoplait Light Yogurt

yoplait light strawberry yogurt nutrition information

Yoplait Light Strawberry Yogurt Ingredients: cultured nonfat milk, strawberries, modified corn starch, sugar, gelatin, citric acid, natural flavor, tricalcium phosphate, potassium sorbate (to maintain freshness), acesulfame potassium, sucralose, red #40, vitamin A acetate, vitamin D3

Reasons to avoid Yoplait Light Strawberry Yogurt:

  • Contains the artificial preservatives potassium sorbate
  • Colored with artificial food color red #40
  • Contains artificial sweeteners acesulfame potassium and sucralose
  • Thickened with modified corn starch. Starches change rapidly to glucose during digestion
  • Thickened with gelatin

Yoplait Greek 100 Protein Yogurt

yoplait greek strawberry yogurt nutrition information

Yoplait Greek 100 Protein Strawberry Yogurt Ingredients: nonfat milk, fruit blend (strawberries, water, fructose, sugar, modified corn starch, pectin, guar gum, vitamin A acetate, citric acid, vitamin D3, malic acid, sodium citrate), natural flavor, vegetable juice (for color), potassiumsorbate (to maintain freshness), yogurt cultures, acesulfame potassium, sucralose.

Reasons to avoid Yoplait Strawberry Greek Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Contains artificial sweeteners acesulfame potassium and sucralose
  • Thickened with modified corn starch. Starches change rapidly to glucose during digestion
  • Thickened with pectin and guar gum

Yoplait Just 3 Yogurt

yoplait just 3 strawberry yogurt nutrition information

Yoplait Just 3 Strawberry Yogurt Ingredients: cultured milk, cultured cream, strawberries, cane sugar

Yoplait’s Strawberry Just 3 Yogurt contains real ingredients and avoids fillers, preservatives, and other highly processed ingredients.

However, with 9 grams added sugar per 3/4 cup serving (150 grams), Just 3 still contains almost half of the AHA’s recommended daily intake of added sugar for women.

Yoplait Oui French Yogurt

yoplait oui french strawberry yogurt nutrition information

Yoplait Oui French Strawberry Yogurt Ingredients: milk, cane sugar, strawberries, pectin, carrot juice (for color), natural flavor, yogurt cultures 

Reasons to avoid Yoplait Strawberry Oui French Yogurt:

  • Sugar is the second ingredient before strawberries
  • 9 grams added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin

Yoplait YQ Yogurt

yoplait YQ strawberry yogurt nutrition information

Yoplait YQ Strawberry Yogurt Ingredients: nonfat milk, milk, cane sugar, strawberry puree, carrot juice (for color), pectin, sea salt, natural flavor, yogurt cultures

Reasons to avoid Yoplait YQ Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin

Conclusions about choosing a healthy flavored yogurt

When it comes to finding a healthy yogurt, simple clean ingredients are best.  Most flavored yogurts contain too much added sugar and highly processed ingredients. 

If you love strawberry flavored yogurt, it is best to make your own. Find a good, high quality plain yogurt and add some fresh or frozen strawberries.

If you still prefer your yogurt a little sweeter, add a drizzle of maple syrup or honey. Just aim to keep the added sweetener to a teaspoon or so.

Find other healthy snacks and foods

Check out these other evaluations of popular foods and snacks!  Learn which products are healthy and those that are best avoided or only enjoyed as an occasional treat.

Pin article for later:

evaluation of popular strawberry yogurts.  Learn what strawberry yogurt is healthy

References:

  1. Re-evaluation of Guar Gum as a Food Additive, EFSA Website, (link)
  2. Products, CPKelco Website (link)
  3. Re-evaluation of Locust Bean Gum as a Food Additive, EFSA Website, (link)
  4. Chicory Root Fiber, Cargill Website (link)
  5. Pectin, Wikipedia (link)
  6. Gelatin, Wikipedia (link)
  7. Re-evaluation of Agar as a Food Additive, EFSA Website (link)
  8. Whole Grains and Fiber, American Heart Association Website (link)
  9. Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently, David Ludwig, MD, PhD (link)
  10. The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation, Frontiers in Pediatrics, 2017, 5: 96 (link)
  11. “Board Nixes Use of Carrageenan in Organic Food Production”, Food Safety News Website. 2016 (link)
  12. USDA Defies Advisors, Allows Carrageenan to Keep Organic Label, NPR Website, (link)
  13. The Association Between Artificial Sweeteners and Obesity, Current Gastroenterology Reports, December 2017, 19:64 (link)
  14. US Volume Sales of Yogurt in the United States, Statista Website (link)
  15. Wallaby Yogurt Website (link)
  16. Fage Website (link)
  17. Oikos Website (link)
  18. Chobani Website (link)
  19. Stonyfield Website (link)
  20. Siggis Website (link)
  21. Activia Website (link)
  22. Dannon Yogurt Website (link)
  23. Dannon Light & Fit Website (link)
  24. Greek Gods Website (link)
  25. Liberte Website (link)
  26. Noosa Yogurt Website (link)
  27. Tillamook Website (link)
  28. Good Brand Yogurt Website (link)
  29. Yoplait Website (link)
  30. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials, Advances in Nutrition, Jan 2019 (link)
Источник: https://feedthemwisely.com/choosing-healthy-flavored-yogurt

Ingredient 911: Greek Yogurt

My favorite brand is Greek Gods. Others don't come close to a fine, almost sweet taste. Let's say it is more palatable. It is used as a replacement for sour cream in some of the dishes I might make.

I often have made a cucumbers with sour cream but switched to using the yogurt and coarse chopped cucumbers to make a side dish or a main dish for a cool lunch. Add garlic, a bit of salt, vinegar, dill and eat it up! Almost like an Indian condiment served with other spicy dishes.

Greek Gods Yogurt might use different bacteria at the start that can make it taste differently and I just can't say I like any other brand I have tried. I can eat the plain right out of the container with nothing added. My dessert is the Greek Gods honey variety and I will just put that in my ice cream machine and eat my treat frozen.

I'm a bit sad and upset that my favorite brand is not in my neighborhood supermarket although they have brought in other brands. *sigh*

Источник: https://thefoodiephysician.com/ingredient-911-greek-yogurt/

Greek Yogurt vs Regular Yogurt: Which is Better?

Is there a difference between Greek yogurt and regular yogurt?

From protein to probiotics, yogurt is a healthy whole food that provides a number of different health benefits, but with so many different options, what yogurt should you choose? In recent years, Greek yogurt has become increasingly popular among health enthusiasts, but is it actually better for you? And what’s the difference between Greek yogurt and regular yogurt? Let’s dig in and answer the great debate: Greek yogurt vs. regular yogurt, which is better for you?

 

Greek Yogurt vs. Regular Yogurt: Which is Better?

 

Greek Yogurt vs. Regular Yogurt

What’s the difference between Greek yogurt and regular yogurt?

Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.

Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria and then lactic bacteria starters (cultures) are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria activity, which converts the lactose (the sugars naturally found in milk) to lactic acid to thicken the milk and give yogurt its signature tangy taste.

Greek yogurt is made through the same process as regular yogurt, however, one fermented, the yogurt is strained to remove excess liquid whey (milk’s watery component) and lactose (milk’s sugar), leaving behind a thicker-textured yogurt. At least, this was the traditional process.

Traditionally made Greek yogurt is strained in cloth bags to create it’s thick and creamy texture, however, some modern productions use different methods to achieve the same result. Today, not all yogurt labelled “Greek yogurt” is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents or other dry ingredients, so it’s best to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.

What are the benefits of Greek yogurt vs. regular yogurt?

Both regular yogurt and Greek yogurt, when naturally made, are nutrient-dense and well-balanced whole foods complete with proteins, fats and carbohydrates.

  • Ingredients: Regular yogurt and Greek yogurt contain similar ingredients, as it is merely their process of production that makes them different. Both regular yogurt and Greek yogurt are made with milk and active bacterial cultures.
  • Calories: Greek yogurt and regular yogurt provide a very similar amount of calories per serving. Per 3/4 cup serving, 2% regular yogurt provides 100 calories, while Greek yogurt provides 160 calories. The discrepancy in calories can be attributed to the different balance of macronutrients in the different styles of yogurt.
  • Protein: Greek yogurt is naturally higher in protein and lower in carbohydrates per serving due to the straining process used to produce it. By removing the excess liquid whey and lactose (or natural sugars) a higher protein product is created.  Per 3/4 cup serving, 2% regular yogurt provides 7 grams of protein, while 2% Greek yogurt provides 19 grams of protein.
  • Fat: The amount of fat present in Greek yogurt vs. regular is largely negligible.  Per 3/4 cup serving, 2% regular yogurt provides 2.5 grams of fat, while 2% Greek yogurt provides 3.5 grams of fat. The straining process does very little to remove excess fat from the yogurt, rather, it is largely dependent on the fat content of the milk used to create the yogurt.
  • Carbohydrates: Because Greek yogurt has been strained to remove excess whey and lactose it contains fewer carbohydrates than regular yogurt. Per 3/4 cup serving, 2% regular yogurt provides 12 grams of carbohydrate, while Greek yogurt provides 5 grams of carbohydrate.
  • Sugar: The majority of the carbohydrates lost in the process of making Greek yogurt are in fact natural sugars, specifically lactose; therefore Greek yogurt contains slightly less sugar. Per 3/4 cup serving, 2% regular yogurt provides 7 grams of sugar, while Greek yogurt provides 5 grams of sugar.
  • Vitamins & Minerals: The process of creating Greek yogurt does very little to change the nutrient composition of yogurt, therefore, both Greek yogurt and regular yogurt are excellent sources of calcium, magnesium, vitamin B12, and iodine.

 

NUTRITION PER 100 G2% REGULAR YOGURT2% GREEK YOGURT
Calories100 calories160 calories
Protein7 grams19 grams
Fat2.5 grams3.5 grams
Carbohydrate12 grams5 grams
Sugar7 grams5 grams

All nutrition data based on 2% regular yogurt and 2% Greek yogurt.

Probiotics in Greek Yogurt vs. Regular Yogurt

Yogurt is well known for being a source of probiotics; a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.

Taste and Texture of Greek Yogurt vs. Regular Yogurt

Due to its slightly acidic nature, regular yogurt has a slightly sour taste, however, it’s still slightly sweeter than Greek yogurt. Greek yogurt is, by nature, thicker and creamier in texture and has more of a tangy yogurt taste and is, therefore, a great alternative or substitute for sour cream or mayonnaise.

So, is Greek yogurt better than regular yogurt?

Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other, they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker and creamier textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option, however, regular yogurt is equally as nutrient-dense and rich in probiotics.

The Bottom Line

Both Greek yogurt and regular yogurt are nutrient-dense whole foods that can be included in a healthy diet. Regardless of which option you choose, be sure to read the ingredients and opt for unsweetened versions made solely of milk and active bacterial cultures to ensure that you are receiving all of the health benefits that yogurt can provide.

Categories: FAQs, Myths, NutritionBy Stephanie Kay3 Comments

Источник: https://kaynutrition.com/greek-yogurt-vs-regular-yogurt-which-is-better/

When You Eat Yogurt Every Day, This Is What Happens To Your Body

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By Cat Lafuente/June 21, 2020 11:30 am EST/Updated: Aug. 24, 2021 2:22 pm EST

Yogurt has long been regarded by many as a health food with tons of benefits for your body. Whether you like it plain out of the carton, pre-packaged with fruit and flavors, or made at home in your Instant Pot, yogurt can be a fulfilling and delicious snack. And if you get really creative, mixing it with toasted granola, fruit, honey, or nut butter, it can be a super nutritious meal that powers you through your morning.

In addition to being tasty and versatile, yogurt is also inexpensive and easy to come by. You can find it at any grocery store and you'll often have a plethora of brands to choose from, like Chobani, Yoplait, Dannon, and more. Plus, there are also plenty of non-dairy yogurt options made from soy or coconut milk instead of cow's milk. There's an option for just about everyone. Are you a confirmed fan of yogurt, making sure to eat at least one serving every day? Wonder what that habit does to your body? Read on to find out!

Your body will get the calcium it needs if you eat yogurt every day

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Remember when you were little and your parents always made sure you drank a big glass of milk with dinner? That's because they wanted to make sure you got enough calcium for your growing bones. As an adult, you've probably given up the milk-and-a-meal habit, but if you eat yogurt on the daily, the dairy product is fulfilling that same duty, according to registered dietitian Rachel McBryan.

"I am happy to see people who report eating yogurt every day because they are more likely to meet their need for calcium," she dished to The List. "Many people do not meet their need for calcium because they avoid dairy either because of lactose intolerance, veganism, or a personal belief that dairy is not a healthy food." In addition to being a good source of calcium, McBryan also likes yogurt because it's convenient, which makes getting the nutrition you need fast and easy. You can't beat that!

Your mood may improve if you eat yogurt every day

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You've probably heard that breakfast is the most important meal of the day. It's a phrase often parroted by health experts who extol the virtues of eating a healthy meal after waking for a variety of reasons. And if you happen to use yogurt to break your fast, you'll get yet another benefit thanks to the probiotics it contains.

"Our microbiome helps to send signals to our brain with feelings of calmness when it is in balance," registered dietitian Heidi Moretti told The List. "By telling the immune system it has what it needs, the body and brain may feel less under threat, e.g. less of the flight or fight response." Translation: you will feel more chill.

Likewise, one study also found a link between eating yogurt twice each day and increased brain activity in the regions responsible for emotion and pain. Lead researcher Dr. Kirsten Tillisch told New York Daily News, "Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment." As such, eating yogurt every day may just be able to ease your anxiety.

You're more likely to "meet nutrition requirements" if you eat yogurt every day

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While yogurt is indeed rich in calcium, that's not the only nutritional requirement it can fill. In fact, you'll become more nourished overall if you make yogurt a staple in your daily diet, according to registered dietitian Amy Cohn. "When compared to those who don't eat yogurt, yogurt eaters are more likely to meet nutrition requirements," the expert explained to The List. "They consume 28 percent more vitamin D, 24 percent more calcium, 13 percent more potassium and, as they tend to stray away from salty foods, 9 percent less sodium in their diet."

Additionally, yogurt is rich in other vitamins and minerals, including B vitamins (especially B12 and riboflavin), phosphorous, and magnesium, according to Healthline. It's also high in protein, containing approximately 12 grams per seven ounces, which can help to support your metabolism. And if you like Greek yogurt all the better, as a seven-ounce serving contains 22 grams of protein on average.

Your cholesterol levels may improve if you eat yogurt every day

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According to the CDC, approximately 95 million American adults have total cholesterol levels over 200 mg/dL. And of those individuals, 29 million people have total cholesterol levels over 240 mg/dL, putting them at a greater risk of heart disease and stroke. Given that having high cholesterol has no symptoms, it's entirely possible for your levels to be elevated without you realizing.

But, if you do know that you have high cholesterol or suspect that you might because of how you've tested in the past, you should consider eating a serving or two of yogurt every day. "Your cholesterol may improve because yogurt can be a low-fat and low-cholesterol snack," registered dietitian Trista Best told The List. "By eating yogurt over other high fat and cholesterol foods you are cutting down on your dietary intake of these compounds." That in turn can render you less at risk for fatal diseases and other serious health conditions.

If you eat yogurt every day, your blood pressure may improve

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According to the Mayo Clinic, hypertension can lead to various health problems, including heart attack, stroke, aneurysm, dementia, and more. That's why it's important to regularly measure your blood pressure and see your doctor if it's elevated. The good news, however, is that regular yogurt eaters are already on the defense against hypertension, according to functional nutrition therapy practitioner Jillian Warwick.

"Your blood pressure will improve because the potassium found in yogurt can play a major role in regulating blood pressure levels," the expert shared with The List. "Yogurt has over 600 milligrams of potassium in a single eight-ounce serving – that's almost a fifth of your RDA for this heart-healthy mineral." Interestingly enough, this benefit is especially noticeable in women, as noted by Medical News Today. Specifically, women who ate yogurt five or more times a week were found to have a 20 percent reduced risk of having high blood pressure.

Eating yogurt every day can help you feel more satisfied

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Are you one of those people who is hungry for more the second you finish breakfast? Do you always have to have a snack in your bag to combat between-meal hunger? If so, you might want to try eating yogurt every day, suggests registered dietitian Megan Wong. "You may feel more satisfied when choosing Greek yogurt as a snack," she revealed to The List. "Greek yogurt is high in protein, and protein helps you feel satiated for a longer period of time." As such, it might just help you combat those constant munchies.

Wong has an additional tip for folks trying to maximize satiety with a serving or two of yogurt, too. "For even more satisfaction, choose a high fiber yogurt or add your own fiber," she continued. "Protein and fiber and the perfect duo for a satisfying snack." If you're not sure what kind of fiber to add, try dry cereals with a high fiber content (like Kashi GoLean) or chia seeds. The latter especially packs a wallop of fiber, according to Harvard University.

If you eat yogurt every day you will be more regular

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While yogurt is known to have a variety of health benefits, there's one thing for which it is especially well-known: It aids digestion. "You'll be more regular because the probiotics in the yogurt will help promote the growth of healthy bacteria associated with optimal digestion, and decrease the formation of gas and bloating," registered dietitian Joelle Malinowski explained to The List. That can be a real relief as it can spare you from some potentially embarrassing situations.

In addition to aiding with the way in which your body processes and breaks down food, Malinowski says it also has broader impacts on your digestive tract and function. "There are studies showing probiotics increase the time it takes for full digestion," she continued. "That will help increase the numbers of weekly stools, as well as softer stools which are easier to pass," she continued. If you're having bathroom troubles or simply want to avoid such problems, consider eating yogurt every day.

If you eat yogurt every day, your risk of gastrointestinal disease may decrease

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Having a daily serving of yogurt can have long-term digestive benefits, according to registered dietitian Laura Gilstrap. "Eating yogurt every day may lower your risk of gastrointestinal diseases such as diverticulitis, SIBO, or leaky gut," she explained to The List. "That's because yogurt contains active cultures called probiotics or 'good bacteria,' which can strengthen the immune system and promote a healthy digestive track."

That's not all, though. Yogurt can also help you fight off other bugs, according to Mickey Rubin, vice president of nutrition research for the National Dairy Council. "The common cold and its symptoms are an inflammatory response to the bug ... such that if yogurt or other foods reduced inflammation, it could in theory be beneficial," he revealed in an interview with CNN Health. He added that more research is needed to know for sure, but certainly eating yogurt can't hurt!

Your bones will thank you if you eat yogurt every day

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It might not be something that you think much about when you're younger, but good bone health is incredibly important, according to the Mayo Clinic. That's especially the case for women, who are more susceptible to bone loss and damage than their male counterparts. 

Fortunately, if you enjoy a cup of yogurt every day, you're doing your part to protect your skeleton, as noted by registered dietitian Brianna Elliott. "Yogurt contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D," she penned in an article in Healthline. "All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones."

With osteoporosis, you have a higher risk of bone fractures, something that Elliott says daily yogurt consumption can help protect you against. "Research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength," she continued. 

Your cancer risk may decrease if you eat yogurt every day

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While heart disease is the number one cause of death in the United States, according to the CDC, cancer isn't far behind. If you're interested in doing everything you can to prevent receiving a cancer diagnosis, try eating yogurt every day, suggests functional nutrition therapy practitioner Jillian Warwick. "You will lower your risk of colorectal cancer because the probiotics and healthy bacteria found in yogurt improve the health of the digestive tract," she shared with The List. "A large scale study in the International Journal of Cancer linked yogurt consumption to a lower risk of colorectal cancer."

That's not the only form of cancer that your daily yogurt consumption can help fight. According to Science Daily, a study in the journal Medical Hypotheses showed that eating natural yogurt every day can help to stave off breast cancer, too. That's why the researchers concluded, "There is a simple, inexpensive potential preventive remedy, which is for women to consume natural [yogurt] on a daily basis."

Will you lose weight if you eat yogurt every day?

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Are you of the nearly 50 percent of Americans who would like to lose weight? Perhaps you're looking for tips that can help you shed unwanted pounds without feeling hungry and deprived all the time? You might find that eating yogurt every day can help you with that task, according to registered dietitian Brianna Elliott. "For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1," the expert revealed in an article in Healthline. "Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference."

On top of that, Elliott says that eating certain kinds of yogurt daily can prevent weight gain to begin with as well. "One review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity," she added. And that flies in the face of what experts previously believed to be the case with weight gain and fat consumption.

You may consume too much sugar if you eat certain kinds of yogurt every day

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While yogurt has a reputation for being a healthy food with a high nutritional value, not all yogurt is created equally. It all comes down to what some brands add to their products. One of the biggest offenders is refined sugar, something you can find in a host of off-the-shelf yogurt brands. "A little single-serve cup of flavored yogurt often has 10 grams or more of added sugar," registered dietitian Megan Wong revealed to The List. "That's over two teaspoons of sugar in a tiny cup!" And since eating too much sugar every day can cause a myriad of health problems, according to Medical News Today, that won't exactly help you in your quest to become or stay healthy.

That's precisely why Wong suggests you always read the nutrition facts label before you buy your yogurt or, better yet, customize your yogurt in your own kitchen. "You're better off choosing plain yogurt and adding your own healthy toppings like fruit and granola," she continued.

Eating some types of yogurt every day can increase your intake of additives

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It's imperative to look out for additives when choosing a yogurt, especially since they are so commonly used in the dairy product, according to certified nutritionist Katie Boyd. "If you want to eat yogurt every day to reap the many benefits, you must make sure that when you choose the yogurt that you will consume daily that is plain or only vanilla," she explained to The List. "Many yogurt companies pump their yogurt full of dyes and chemicals to make it more tasty and appealing to children."

To that end, you should adopt a specific strategy when you're shopping for a healthy yogurt option, registered dietitian Taylor Jones explained. "They should include milk, the bacterial cultures used to turn milk into yogurt and not much else," she penned in an article in Healthline. Jones further revealed that "ingredients are listed by weight," so it's always a good idea to see where certain ingredients fall on the nutrition facts label. According to the dietitian, you should look to "choose a yogurt without large amounts of added ingredients." For extra flavor, you can always add your own fruit at home.

If you're lactose intolerant, you may not want to eat yogurt every day

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While many, many people will find that eating yogurt every day can help them improve their health and reach their nutritional goals, not everyone should eat regular yogurt on a daily basis. This is the case for folks who suffer from lactose intolerance, as yogurt can cause a lot of discomfort. "Lactose intolerance is a digestive disorder caused by the inability to digest lactose, the main carbohydrate in dairy products," registered dietitian Helen West wrote in an article in Healthline. "It can cause various symptoms, including bloating, diarrhea and abdominal cramps."

While some people with lactose intolerance are able to handle small amounts of dairy products like yogurt, according to the FDA, it's a good idea to avoid dairy altogether if you experience unpleasant symptoms.

But don't worry: Yogurt made with cow's milk is not your only option, according to West. "If you do need to remove dairy completely, it's perfectly possible to have a healthy and balanced diet without it," she continued. If that's the case for you, look for yogurt free of lactose, such as coconut milk, oat milk, or soy milk-based yogurt alternatives. 

Источник: https://www.thelist.com/218175/when-you-eat-yogurt-every-day-this-is-what-happens-to-your-body/

6 Fantastic Health Benefits of Greek Yogurt

Greek yogurt is a protein-rich dairy product with a variety of culinary uses.

It’s an excellent source of a number of nutrients and may even offer a few health benefits. However, it’s important to choose the right type of Greek yogurt, as many can be packed with additives like added sugar.

This article explains what makes Greek yogurt a healthy choice and what to look for when shopping for this popular dairy product.

What is Greek yogurt?

Yogurt is a dairy product that has been consumed since ancient times. In fact, the Greeks were the first to document the use of yogurt in 100 BC (1).

The word “yogurt” is believed to have come from the Turkish word “yoğurmak,” which means to thicken, curdle, or coagulate.

Many types of yogurt are available, including Greek-style, which has a higher protein content than other yogurt products (1).

Greek yogurt, often referred to as “strained” yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with a higher protein content.

Additionally, some food manufacturers produce Greek-style yogurt by adding milk proteins to the yogurt at the beginning or end of processing ().

Greek yogurt comes in many varieties, including full fat, reduced fat, and fat-free, as well as flavored and unflavored.

Greek yogurt is high in many nutrients and a good source of protein, fat, and carbs, depending on the brand you choose.

Here’s the nutrition breakdown of a 7-ounce (200-gram) serving of low fat, plain, unsweetened Greek yogurt ().

  • Calories: 146
  • Protein: 20 grams
  • Fat: 3.8 grams
  • Carbs: 7.8 grams
  • B12: 43% of the Daily Value (DV)
  • Riboflavin (B2): 35% of the DV
  • Pantothenic acid (B5): 19% of the DV
  • Vitamin A: 20% of the DV
  • Calcium: 18% of the DV
  • Phosphorus: 22% of the DV
  • Potassium: 6% of the DV
  • Zinc: 11% of the DV
  • Selenium: 45% of the DV

As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin (B2), and selenium.

It’s also a good source of calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium. Additionally, Greek yogurt contains smaller amounts of nutrients like magnesium, choline, and copper.

Compared with regular yogurt, Greek yogurt is higher in protein and lower in carbs ().

Keep in mind that its nutritional content will vary depending on the type of Greek yogurt. For example, full fat Greek yogurt will be higher in fat and calories than lower fat options, while sweetened and flavored options will be higher in carbs and added sugar.

Greek yogurt health benefits

Given Greek yogurt’s impressive nutrient profile, it has been linked to several health benefits.

1. Good source of protein and other nutrients

One of the main benefits of Greek yogurt is that it’s rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more ().

Protein needs vary, but a protein intake of 0.54–0.9 grams per pound (1.2–2 grams per kg) of body weight is likely optimal for physically active people ().

A 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.

In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc — all of which play important roles in supporting your health.

For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production (, ).

2. May benefit bone health

Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus ().

Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation.

A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo ().

Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults ().

3. May support gut health

Research suggests that eating yogurt regularly may help support a healthy digestive system by increasing bacterial diversity in the guts of some people ().

However, the type of Greek yogurt consumed matters. Purchasing yogurt with a “Live & Active Cultures (LAC) seal” ensures that the yogurt contains a significant amount of beneficial bacteria or probiotics, which may help support gut health.

Also, it’s important to only choose unsweetened Greek yogurt, as research shows that added sugar can harm gut health and contribute to dysbiosis or bacterial imbalance ().

4. May support muscle recovery and healthy body composition

Consuming enough protein is essential for promoting overall health and muscle recovery.

Greek yogurt is a great post-workout snack option for athletes. Its high protein content may promote muscle protein synthesis and recovery (, ).

A study in young men found that consuming yogurt daily for 12 weeks while participating in a resistance-training program led to greater gains in muscle strength, muscle thickness, and fat-free mass compared with a placebo ().

5. May help keep you full and support a healthy body weight

Protein is the most filling macronutrient, and adding sources of protein — such as dairy — to meals and snacks is a smart way to help you feel satisfied between meals ().

Because yogurt is a filling, protein-rich food, choosing yogurt and other high protein foods over less filling foods can help support a healthy body weight.

A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference ().

However, remember that your overall diet and lifestyle matters most when it comes to reaching and maintaining a healthy body weight.

6. Versatile and delicious

In addition to providing a number of nutrients and being linked to a few potential health benefits, Greek yogurt is a versatile ingredient that tastes great in both sweet and savory recipes alike.

Here are a few ways to use Greek yogurt in your kitchen:

  • Top Greek yogurt with fresh or frozen berries, chopped nuts like almonds or walnuts, unsweetened coconut, and chia seeds for a filling breakfast.
  • Use it as a base for sweet and savory dips.
  • Add Greek yogurt to soups and curries for a creamy texture.
  • Top oatmeal, pancakes, baked potatoes, and chili with a dollop of Greek yogurt instead of sour cream.
  • Use it to make homemade salad dressings.
  • Try out Greek yogurt in chicken, tuna, and pasta salads.
  • Make frozen desserts like yogurt pops out of Greek yogurt.
  • Add it to smoothies for a punch of protein.

These are just a few ways to use Greek yogurt. Don’t be afraid to experiment with Greek yogurt in recipes of your own!

What to look for when shopping for Greek yogurt

When shopping for Greek yogurt, there are a few things to keep in mind.

Most yogurts on the market are flavored and sweetened, and they can contain a significant amount of added sugar.

For example, some flavored, sweetened varieties can contain upwards of 16 grams of added sugar per serving. That’s about 4 teaspoons of added sugar.

While you don’t have to avoid sugar at all costs for optimal health, it’s important to limit your intake of added sugar.

That’s because consuming too much added sugar can contribute to health conditions like diabetes, heart disease, fatty liver, depression, and obesity (, , , ).

As such, it’s a smart choice to purchase unsweetened Greek yogurt and add your own toppings, such as fruit, for natural sweetness.

In terms of fat content, keep in mind that Greek yogurt made with whole milk contains more fat and calories than low fat or fat-free yogurt, but that doesn’t mean it’s unhealthy ().

In fact, full fat dairy may have more health benefits than reduced fat or skim dairy.

If you prefer full fat Greek yogurt, that’s perfectly OK. The same goes for fat-free Greek yogurt.

The bottom line

Greek yogurt is a type of yogurt that’s high in protein and other nutrients like vitamin B12, calcium, and selenium.

It’s linked to a few health benefits, such as supporting muscle and bone health, and certain types may help contribute to a healthy gut.

Plus, it’s a filling and nutritious kitchen staple that can be used in a variety of both sweet and savory recipes.

Источник: https://www.healthline.com/nutrition/greek-yogurt-benefits

Why Greek Yogurt Should Be Part of Your Type 2 Diabetes Diet

Smooth, creamy, thick — Greek yogurt is one of the hottest foods around, and its popularity shows no signs of abating. With a pudding-like texture and a slightly tart flavor, Greek yogurt also has more protein and fewer carbs and fewer sugars than traditional yogurt. This means that Greek yogurt can be even better for people with type 2 diabetes, says Tami Ross, RD, CDE, a diabetes educator in Lexington, Kentucky.

"My patients love the consistency of it," Ross explains. "Even the patients who are not big on yogurt or milk products overwhelmingly seem to like Greek yogurt."

Greek yogurt's thick consistency comes from straining it to remove liquid whey. This process increases the amount of protein per serving and removes some of the carbohydrates, which people with diabetes must watch carefully.

"For folks with diabetes, the lower carbs are a plus," Ross notes. "You can work in the yogurt for a snack without having to account for so many carbohydrates."

The increased protein can also help you feel that you've had a more substantial snack, so you'll feel more satisfied and won't be hungry for something else quite so quickly. "In terms of promoting satiety and helping people feel full, it's great," Ross says. And starting your day with Greek yogurt may even help you manage your blood sugar throughout the day. Eating low-GI foods for breakfast helps prevent blood-sugar spikes later on, one recent study found.

How to Find the Right Greek Yogurt 

Of course, not all Greek yogurts are created equal. With many brands and flavors on the market, it's important to read nutrition labels carefully to find one that will work with a diabetes-friendly diet. Carbohydrate content is the most important item to look for on the nutrition label of Greek yogurt, since it accounts for the sugar content that people with diabetes must watch. "The best choice is always a nonfat version," Ross says.

In terms of flavor, plain varieties also work best over the fruit-filled choices. "If there's fruit on the bottom, it means there's going to be more sugar and carbs in it," Ross warns. "If you really want a flavored yogurt, you can flavor it yourself with fruit at home."

Another alternative is to select vanilla Greek yogurt varieties, which are usually lower in carbohydrates than those with fruit. "My patients feel like they are getting a decadent treat," Ross says. "It's almost too good to be true." To avoid accidentally exceeding your carbohydrate limit, you should also check the label to find out how many servings are in a single package "In some products, one container may be two servings, so you have to be careful," Ross says.


Healthy and Delicious Ways to Use Greek Yogurt 

Most people with diabetes have anywhere from 45 to 60 grams of carbohydrates to "spend" on each meal, and snacks should range from 15 to 30 grams. With many nonfat Greek yogurts weighing in at about 7 to 12 grams of carbohydrates per serving, it's easy to integrate them into a meal or as a between-meals snack, Ross says.

Greek yogurt can also be used in recipes. Ross suggests using plain Greek yogurt in place of sour cream on baked potatoes or in dips; blend in your favorite chopped fresh or dried herbs. You can also try this decadent-tasting dessert: Mix a teaspoon of honey and a handful of chopped walnuts into a single-serving size container of plain, nonfat Greek yogurt. If desired, add in a drop of your favorite extract, such as vanilla or almond, for extra flavor.

"This can give you a nice treat without all the carbs you'd get with ice cream or other foods," Ross says.

Источник: https://www.everydayhealth.com/type-2-diabetes/diet/greek-yogurt-in-the-diabetic-diet/

Yogurt is often marketed as a healthy, nutrient dense food. And unflavored plain yogurt can be part of a healthy diet. Amazon solar wind chimes, many flavored yogurts contain highly processed ingredients and are loaded with added sugar.

Healthy Flavored Yogurt:

  • Contains minimal added sugar
  • Avoids highly processed gums or thickeners, especially starch
  • Does not contain carrageenan
  • Avoids artificial colors or preservatives
  • Does not contain artificial sweeteners

In its simplest form, yogurt can be an extremely healthy food. Yogurt is made when bacteria ferments the lactic acid in milk. Healthy yogurt contains two ingredients: milk and bacterial cultures.

However, many flavored yogurts tend to have long ingredient lists.  This comprehensive guide covers what to look for in a healthier yogurt as well as what yogurt is best to avoid.

What to look for when choosing a healthy flavored yogurt

1. Healthy flavored yogurts contain minimal added sugar

Healthy yogurts should contain little to no added sugar

Many flavored yogurts contain a lot of added sugar.  In fact, some strawberry flavored yogurts contain more than a tablespoon of added sugar per 3/4 cup serving. That is more than half of the AHA’s daily recommendation of added sugar! 

Read more on recommended daily intake of added sugar and why you want to minimize added sugar consumption.

Recommendation:  The healthiest flavored yogurt is one that you make yourself. Simply buy healthy unsweetened plain yogurt and add fresh fruit. And if you want a slightly sweeter version, add a small amount of your preferred sweetener.  

2. Healthy flavored yogurts minimize gums and thickeners

healthy yogurts should avoid gums and thickeners

Many brands of flavored yogurt contain gums and other thickeners. 

Thickeners and gums are routinely used is 2 greek yogurt good for you packaged food to improve texture, shelf life, and product aesthetics. 

Typical gums and other thickeners in yogurt include guar gum, locust bean gum (also called carob bean gum), agar agar, chicory root gum, fruit pectin, modified food starch, and carrageenan.

Guar Gum.  Guar gum is a polysaccharide (polymer of sugar) extracted from the beans of the guar plant.  Also, guar gum is a soluble dietary fiber that is partially fermented by intestinal microflora.(1) 

Locust Bean Gum.  Locust Bean Gum a polysaccharide extracted from the seeds of the Carob Tree. Also called carob bean gum, locust Bean Gum is soluble dietary fiber that is fermented by intestinal microflora. (2,3)

Chicory Root Fiber.  Chicory Root Fiber is a polysaccharide extracted from chicory root. Also called inulin, Chicory Root Fiber is a lego alpha team mobile command center dietary fiber that is fermented by intestinal microflora. (4)

Chicory Root Fiber also has a slight sweet taste which is why some manufacturers add it to “reduced sugar” foods.

Fruit Pectin. Pectin is a polysaccharide found in the cell walls of most fruits and vegetables. A common ingredient in jams and fruit preserves, pectin is a soluble dietary fiber that is fermented by intestinal microflora.(5)

Gelatin. Gelatin is a polypeptide (polymer of amino acids) derived from collagen. There are no vegan or vegetarian sources of gelatin.(6)

Agar Agar. Agar is a polysaccharide extracted from marine algae. Sometimes just called Agar, agar-agar is a soluble dietary fiber that can be fermented by intestinal microflora.(7)

Recommendation: It is best to avoid foods that contain gums and other thickeners, as they are often highly processed. 

However, occasionally eating small amounts of these gums and thickeners is probably fine, unless you experience gastrointestinal discomfort or are following a specific diet.

Starch and carrageenan are an exception. It is best to avoid both additives.

3. Healthy yogurts do not contain starch

Our bodies rapidly digest starch into sugar. As such, all forms of food starch are considered high Glycemic Index (GI). 

Eating predominantly high-GI foods is associated with chronic disease and strongly associated with heart disease. (8,9)

Types of rapidly digestible starch found yogurt include: modified corn starch, chase bank branch boston ma food starch, tapioca starch, and corn starch.

Recommendation: It is best to avoid yogurts that contain any added starch.

4. Healthy flavored yogurts do not contain carrageenan

healthy yogurt should not contain carrageenan

Carrageenan is a thickener manufactured from red algae seaweed and is widely used in processed foods. (2)

Though carrageenan is listed as a “generally regarded as safe” food additive by the FDA and WHO, there is growing research that links carrageenan to inflammatory conditions, including inflammatory bowl disease. (10)

In late 2016, the National Organic Standards Board voted to prohibit the use of carrageenan in organic products.(11)   However, in 2018 the USDA decided to not implement the recommendation and carrageenan is still allowed in organic products. (12)

Recommendation:  Avoid food products containing carrageenan.

5. Healthy flavored yogurts avoid artificial colors and preservatives

healthy yogurt should not contain artificial colors and preservatives

Many flavored yogurts are prepared with natural colors (often from fruit or vegetable juice) and natural preservatives improve appearance and shelf life.

As natural options are readily available, it is best to avoid yogurts made with artificial colors and preservatives.

For detailed explanation on why it is best to avoid these artificial ingredients, check out this post on choosing healthy breakfast cereal.

6. Healthy flavored yogurts avoid artificial sweeteners

healthy yogurt should not contain artificial sweeteners

Many sweet tasting light yogurts use artificial sweeteners to achieve low calorie levels. However, though these yogurts contain minimal or no added sugar, they are still not a healthy choice.

Typical artificial sweeteners in flavored yogurt include sucralose and acesulfame potassium.

While artificial sweeteners are virtually calorie free pnc smartaccess card login do not contain any added sugar, they still affect our bodies.

Artificial sweeteners can negatively impact our perception of how foods taste. Naturally sweet foods may not taste sweet enough and vegetables taste excessively bitter.(9)

Even more important, artificial sweeteners have been shown to change our microbiome, decrease satiety, and affect insulin secretion.(13) Is 2 greek yogurt good for you changes can result in increased calorie consumption and weight gain.

Recommendation: Avoid foods with artificial sweeteners.

Which popular yogurts are healthy?

Strawberry yogurt is the most popular flavored yogurt in the United States. Annual sales of strawberry flavored yogurt are almost 2.5-times higher than vanilla, the second most popular yogurt flavor.(14)

We evaluated top selling strawberry yogurts using the criteria below. (15-29)

Criteria used to evaluate flavored yogurt

Healthy Strawberry Yogurt Evaluation Criteria. Healthy yogurt avoids added sugar and heavily processed gums and thickeners

Yogurt serving sizes vary, from 113 to 170 grams. To compare between brands, all information listed below is for a 150 gram serving, (approximately 3/4 cup), the size of a single serve greek yogurt.

  • Types of added sugar and sweeteners are listed in red
  • Gums and thickeners are italicized
  • Starches are listed in red italics
  • Ingredients that are important to avoid are in bold.

There are few healthier flavored yogurts

The healthiest yogurt contains only two simple ingredients: milk and bacterial yogurt cultures. The ideal strawberry yogurt would contain milk, strawberries, and yogurt cultures.

However, most strawberry yogurts are not a healthy choice.  They contain highly processed gums and thickeners, excessive amounts of added sugar, and some don’t even contain strawberries!

Examples of healthy flavored yogurt:

Unfortunately, no store-bought strawberry yogurts could meet our stringent requirements for a healthy flavored yogurt.

While a couple strawberry yogurts were not sweetened with added sugar or artificial sweeteners, they still contained highly processed gums and thickeners.

Also, there were a few strawberry yogurts that were made with simple ingredients. However, these yogurts contained excessive amounts of added sugar.

Flavored yogurts that are okay to eat occasionally:

okay fruit strips and healthy fruit roll-ups

Many of the flavored yogurts we evaluated fall into the “okay” category.  These strawberry yogurts are probably okay if you eat them occasionally, but you don’t want to eat them every day.

However, if you are following a particular diet which avoids gums or thickeners, you will want to avoid these strawberry yogurts.

As all of these strawberry yogurts contain a thickener of some kind, they are listed in increasing amounts of added sugar.

Wallaby No Sugar Added Aussie Greek Yogurt

wallaby no sugar added aussie greek strawberry yogurt nutrition information

Wallaby No Sugar Added Strawberry Ingredients: cultured whole milk, strawberries, water, strawberry puree, pectin, natural flavor, locust bean gum, cardamom, calcium citrate, lemon juice concentrate.

Fage TruBlend Greek Yogurt

fage trublend strawberry greek yogurt nutrition information

Fage TruBlend Strawberry Ingredients: Strained yogurt (skimmed milk and cream, cultures), strawberries, chicory root fiber, natural flavor, fruit pectin, elderberry juice concentrate (for color).

Oikos Triple Zero Greek Yogurt

oikos triple zero strawberry greek yogurt nutrition information

Oikos Triple Zero Strawberry Ingredients:  cultured nonfat milk, water, chicory root fiber, stevia leaf extract, natural flavors, vegetable juice concentrate (for color), lemon juice concentrate, sea salt, vitamin D3.

Even though Oikos Triple Zero Strawberry Yogurt contains no added sugar, there are still a few reasons to think twice before buying:

  • Thickened with highly processed chicory root fiber
  • Contains stevia. While stevia is a natural non-caloric sweetener, it is significantly sweeter than cane sugar, which may negatively impact how less sweet foods (vegetables & fruit) taste. Also, there is preliminary scientific evidence that stevia may affect gut microbiota composition. (30)

Chobani Less Sugar Greek Yogurt

chobani less sugar greek yogurt strawberry nutrition information

Chobani Monterey Strawberry Ingredients: lowfat yogurt (cultured nonfat milk, cream), water, cane sugar, strawberry puree, natural flavors, fruit pectin, locust bean gum, lemon juice concentrate, fruit and vegetable juice concentrate (for color), guar gum

Stonyfield Organic Yogurt

stonyfield strawberry yogurt nutrition information

Stonyfield Organic Strawberry Ingredients: cultured low fat milk, cane sugar, strawberry juice from concentrate, natural flavor, pectin, vegetable juice concentrate (for color), vitamin D3

Siggi’s Skyr

siggis skyr strawberry yogurt nutrition information

Siggi’s Skyr Strawberry Ingredients: skim milk, strawberries, cane sugar, fruit pectin, live active cultures

Strawberry yogurt to avoid:

unhealthy fruit strips and healthy fruit roll-ups

Most flavored yogurts are not healthy options. They often contain too much added sugar or other additives that should not be included in a healthy diet.

It is best to avoid following strawberry flavored yogurts.  Yogurts are in alphabetical order.

Activia Greek Yogurt

dannon activia greek strawberry yogurt nutrition information

Activia Strawberry Greek Yogurt Ingredients: cultured non fat milk, sugar, water, strawberries, modified food starch, black carrot juice and annatto extract (for color), carrageenan, natural flavors, vitamin D3, sodium citrate, malic acid

Reasons to avoid Activia Greek Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch. Starches are rapidly converted to glucose during digestion. which will quickly be digested into glucose

Activia Yogurt

dannon activia strawberry yogurt nutrition information

Activia Strawberry Yogurt Ingredients: cultured reduced fat milk, canesugar, strawberries, modified food starch, milk protein concentrate, gelatin, fruit juice and vegetable juice ( for color ), natural flavors, agar agar, carrageenan, calcium lactate, lactic acid, milk calcium, vitamin D3

Reasons to avoid Activia Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 7 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion
  • Also thickened with gelatin, and agar agar

Chobani Greek Yogurt

chobani greek yogurt strawberry yogurt nutrition information

Chobani Strawberry Greek Yogurt Ingredients: cultured nonfat milk, strawberries, cane sugar, water, fruit pectin, locust bean gum, natural flavors, lemon juice concentrate, fruit and vegetable juice concentrate (for color)

Reasons to avoid Chobani Strawberry Greek Yogurt:

  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with highly processed gums and pectin

Dannon Fruit on the Bottom Yogurt

dannon fruit on the bottom strawberry yogurt nutrition information

Dannon Fruit on the Bottom Strawberry Yogurt Ingredients: cultured reduced fat milk, sugar, water, strawberries, modified food starch, gelatin, natural flavor, carrageenan, disodium phosphate, beta carotene and vegetable juice concentrate (for color), malic acid, vitamin D3

Reasons to avoid Dannon Fruit on the Bottom Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 7 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Thickened with modified food starch which will quickly be digested into glucose
  • Also thickened with gelatin

Dannon Light & Fit

dannon light and fit original strawberry yogurt nutrition information

Dannon Light & Fit Strawberry Yogurt Ingredients: cultured non fat milk, strawberries, water, modified food starch, cane sugar, gelatin, vegetable juice (for color), natural and artificial flavors, sucralose, acesulfame potassium, malic acid, sodium citrate, vitamin A palmitate, vitamin D3, active yogurt cultures

Reasons to avoid Dannon Light & Fit Strawberry Yogurt:

  • Contains artificial sweeteners sucralose and acesulfame potassium
  • Contains artificial flavors
  • Thickened with modified food starch, which will quickly be digested into glucose
  • Thickened with gelatin

Dannon Light & Fit Carb Control

dannon light and fit carb and sugar control strawberry yogurt nutrition information

Dannon Light & Fit Carb Control Strawberry Yogurt Ingredients: water, cultured non fat milk, milk protein concentrate, cultured cream, strawberry puree, modified corn starch, modified tapioca starch, whey protein concentrate, natural and artificial flavors, gelatin, sucralose, malic acid, acesulfame potassium, potassium sorbate (to maintain freshness), sodium citrate, red 40, blue 1

Reasons to avoid Dannon Light & Fit Carb Control Strawberry Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Sweetened with artificial sweeteners sucralose and acesulfame potassium
  • Contains artificial flavors
  • Colored with artificial colors red 40 and blue 1
  • Thickened with modified corn starch and modified tapioca starch. home remedy for sore tongue and throat Starches change rapidly to glucose during digestion
  • Water is the first ingredient

Dannon Light & Fit Greek

dannon light and fit greek yogurt strawberry nutrition information

Dannon Light & Fit Strawberry Greek Yogurt Ingredients: cultured non fat milk, water, strawberry, fructose, modified food starch, natural and artificial flavors, carmine and black carrot juice concentrate (for color), malic acid, sucralose, potassium sorbate (to maintain freshness), acesulfame potassium, sodium citrate, active yogurt cultures

Reasons to avoid Dannon Light & Fit Strawberry Greek Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Sweetened with artificial sweeteners acesulfame potassium and sucralose
  • Contains artificial flavors
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion

Fage Total Greek Yogurt Split Cup

fage trublend strawberry yogurt nutrition information

Fage Strawberry Yogurt Ingredients: milk and cream, live active yogurt cultures.  Strawberry Fruit Ingredients: strawberries, cane sugar, water, corn starch, strawberry juice concentrate, lemon juice concentrate, natural flavors, fruit pectin 

Reasons to think twice before buying Fage Strawberry Yogurt:

  • Thickened with corn starch, which will quickly be digested into glucose
  • Thickened with fruit pectin
  • 7 grams added sugar per 3/4 cup serving (150 grams)

The Greek Gods Yogurt

the greek gods strawberry yogurt nutrition information

The Greek Gods Strawberry Yogurt Ingredients: cultured milk, canesugar, cream, brown cane sugar, honey, pectin, vegetable juice color, natural flavor

Reasons to avoid The Greek Gods Strawberry Yogurt:

  • 13 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin
  • Does not actually contain strawberries, only “natural flavor”

Liberte Yogurt

liberte strawberry yogurt nutrition information

Liberte Strawberry Yogurt Ingredients: cultured milk, cultured cream, cane sugar, strawberries, fruit pectin, fruit juice (for color), natural flavor, live and active cultures

Reasons to avoid Liberte Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 15 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with pectin

Noosa Yogurt

noosa strawberry yogurt nutrition information

Noosa Strawberry Yogurt Ingredients: whole milk, fruit purée (strawberries, sugar, water, natural flavor, pectin, locust bean gum, fruit and vegetable juice (for color), lemon juice concentrate), cane sugar, honey, gelatin, pectin, live active cultures

Reasons to avoid Noosa Strawberry Yogurt:

  • 18 grams of added sugar per 3/4 cup serving (150 grams). This is 90% of the AHA’s recommended daily intake of added sugar for a woman!
  • Thickened with pectin, gelatin, and locust bean gum

Oikos Greek Yogurt

oikos strawberry greek yogurt nutrition information

Oikos Strawberry Greek Yogurt Ingredients: cultured nonfat milk and cream, sugar, strawberries, modified food starch, black carrot juice concentrate and annatto extract (for color), natural flavors, carrageenan, potassium sorbate (to maintain freshness, vitamin D3, sodium citrate, malic acid.

Reasons to avoid Oikos Strawberry Greek Yogurt:

  • Sugar is the second ingredient before strawberries
  • 11 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with carrageenan
  • Contains the artificial preservatives potassium sorbate
  • Thickened with modified food starch. Starches change rapidly to glucose during digestion

Tillamook Greek Yogurt

tillamook strawberry yogurt nutrition information

Tillamook Strawberry Yogurt Ingredients: nonfat milk and cream, sugar, water, strawberries, corn starch, natural flavor, lemon juice concentrate, fruit and vegetable juice (for color), guar gum, live active cultures

Reasons to avoid Tillamook Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 10 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with corn starch, which will quickly be digested into glucose
  • Thickened with guar gum

Two Good Yogurt

two good strawberry yogurt nutrition information

Two Good Strawberry Ingredients: cultured reduced fat milk, water, tapioca starch, natural flavors, lemon juice concentrate, gellan gum, sea salt, vegetable juice concentrate (for color), stevia leaf reb m, active yogurt cultures

Even though Two Good Strawberry Yogurt contains no added sugar, there are still a few reasons to think twice before buying:

  • Thickened with tapioca starch, which will quickly be digested into glucose
  • Thickened with highly processed gellan gums
  • Contains stevia. While stevia is a natural non-caloric sweetener, it www regions com online sign in significantly sweeter than cane sugar, which may negatively impact how less sweet foods (vegetables & fruit) taste. Also, there is preliminary scientific evidence that stevia may affect gut microbiota composition. (30)

Wallaby Aussie Capital one online bill pay login Yogurt

wallaby organic aussie smooth strawberry yogurt nutrition information

Wallaby Strawberry Smooth Yogurt Ingredients: cultured whole milk, strawberries, cane sugar, water, natural flavors, locust bean gum, pectin, fruit and vegetable juice (for color)

Reasons to avoid Wallaby Strawberry Smooth Yogurt:

  • 12 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with locust bean gum and pectin

Wallaby Aussie Greek Yogurt

wallaby organic aussie greek strawberry yogurt nutrition information

Wallaby Strawberry Greek Yogurt Ingredients: cultured whole milk, strawberries, cane sugar, water, natural flavors, fruit and vegetable juice (for color), locust bean gum, pectin

Reasons to avoid Wallaby Strawberry Greek Yogurt:

  • 12 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with locust bean gum and pectin

Yoplait Original Yogurt

yoplait original strawberry yogurt nutrition information

Yoplait Original Strawberry Yogurt Ingredients: cultured reduced fat milk, sugar, strawberries, modified corn starch, gelatin, natural flavor, carmine (for color), pectin, michael zetterer werder bremen A acetate, vitamin D3

Reasons to avoid Yoplait Original Strawberry Yogurt:

  • Sugar is the second ingredient before strawberries
  • 11 grams of added sugar per 3/4 cup serving (150 grams)
  • Thickened with modified corn starch, which will quickly be digested into glucose
  • Thickened with gelatin, and pectin

Yoplait Light Yogurt

yoplait light strawberry yogurt nutrition information

Yoplait Light Strawberry Yogurt Ingredients: cultured nonfat milk, strawberries, modified corn starch, sugar, gelatin, citric acid, natural flavor, tricalcium phosphate, potassium sorbate (to maintain freshness), acesulfame potassium, sucralose, red #40, vitamin A acetate, vitamin D3

Reasons to avoid Yoplait Light Strawberry Yogurt:

  • Contains the artificial preservatives potassium sorbate
  • Colored with artificial food color red #40
  • Contains artificial sweeteners acesulfame potassium and sucralose
  • Thickened with modified corn starch. Starches change rapidly to glucose during digestion
  • Thickened with gelatin

Yoplait Greek 100 Protein Yogurt

yoplait greek strawberry yogurt nutrition information

Yoplait Greek 100 Protein Strawberry Yogurt Ingredients: nonfat milk, fruit blend (strawberries, water, fructose, sugar, modified corn starch, pectin, guar gum, vitamin A acetate, citric acid, vitamin D3, malic acid, sodium citrate), natural flavor, vegetable juice (for color), potassiumsorbate (to maintain freshness), yogurt cultures, acesulfame potassium, sucralose.

Reasons to avoid Yoplait Strawberry Greek Yogurt:

  • Contains the artificial preservative potassium sorbate
  • Contains artificial sweeteners acesulfame potassium and sucralose
  • Thickened with modified corn starch. Starches change rapidly to glucose during digestion
  • Thickened with pectin and guar is 2 greek yogurt good for you Just 3 Yogurt
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    Yoplait Just 3 Strawberry Yogurt Ingredients: cultured milk, cultured cream, strawberries, cane sugar

    Yoplait’s Strawberry Just 3 Yogurt contains real ingredients and avoids fillers, preservatives, and other highly processed ingredients.

    However, with 9 grams added sugar per 3/4 cup serving (150 grams), Just 3 still contains almost half of the AHA’s recommended daily intake of added sugar for women.

    Yoplait Oui French Yogurt

    yoplait oui french strawberry yogurt nutrition information

    Yoplait Oui French Strawberry Yogurt Ingredients: milk, cane sugar, strawberries, pectin, carrot juice (for color), natural flavor, yogurt cultures 

    Reasons to avoid Yoplait Strawberry Oui French Yogurt:

    • Sugar is the second ingredient before strawberries
    • 9 grams added sugar per 3/4 cup serving (150 grams)
    • Thickened with pectin

    Yoplait YQ Yogurt

    yoplait YQ strawberry yogurt nutrition information

    Yoplait YQ Strawberry Yogurt Ingredients: nonfat milk, milk, cane sugar, strawberry puree, carrot juice (for color), pectin, sea salt, natural flavor, yogurt cultures

    Reasons to avoid Yoplait YQ Strawberry Yogurt:

    • Sugar is the second ingredient before strawberries
    • 10 grams of added sugar per 3/4 cup serving (150 grams)
    • Thickened with pectin

    Conclusions about choosing a healthy flavored yogurt

    When it comes to finding a healthy yogurt, simple clean ingredients are best.  Most flavored yogurts contain too much added sugar and highly processed ingredients. 

    If you love strawberry flavored yogurt, it is best to make your own. Find a good, high quality plain yogurt and add some fresh or frozen strawberries.

    If you still prefer your yogurt a little sweeter, add a drizzle of maple syrup or honey. is 2 greek yogurt good for you Just aim to keep the added sweetener to a teaspoon or so.

    Find other healthy snacks and foods

    Check out these other evaluations of popular foods and snacks!  Learn which products are healthy and those that are best avoided or only enjoyed as an occasional treat.

    Pin article for later:

    evaluation is 2 greek yogurt good for you popular strawberry yogurts. Learn what strawberry yogurt is healthy

    References:

    1. Re-evaluation of Guar Gum as a Food Additive, EFSA Website, (link)
    2. Products, CPKelco Website (link)
    3. Re-evaluation of Locust Bean Gum as a Food Additive, EFSA Website, (link)
    4. Chicory Root Fiber, Cargill Website (link)
    5. Pectin, Wikipedia (link)
    6. Gelatin, Wikipedia (link)
    7. Re-evaluation of Agar as a Food Additive, EFSA Website (link)
    8. Whole Grains and Fiber, American Heart Association Website (link)
    9. Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently, David Ludwig, MD, PhD (link)
    10. The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation, Frontiers in Pediatrics, 2017, 5: 96 (link)
    11. “Board Nixes Use of Carrageenan in Organic Food Production”, Food Safety News Website. 2016 (link)
    12. USDA Defies Advisors, Allows Carrageenan to Keep Organic Label, NPR Website, (link)
    13. The Association Between Artificial Sweeteners and Obesity, Current Gastroenterology Reports, December 2017, 19:64 (link)
    14. US Volume Sales of Yogurt in the United States, Statista Website (link)
    15. Wallaby Yogurt Website (link)
    16. Fage Website (link)
    17. Oikos Website (link)
    18. Chobani Website (link)
    19. Stonyfield Website (link)
    20. Siggis Website (link)
    21. Activia Website (link)
    22. Dannon Yogurt Website (link)
    23. Dannon Light & Fit Website (link)
    24. Greek Gods Website (link)
    25. Liberte Website (link)
    26. Noosa Yogurt Website (link)
    27. Tillamook Website (link)
    28. Good Brand Yogurt Website (link)
    29. Yoplait Website (link)
    30. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials, Advances in Nutrition, Jan 2019 (link)
Источник: https://feedthemwisely.com/choosing-healthy-flavored-yogurt

What are the health benefits of combining honey and yogurt?

Greek honey and yogurt are two tasty foods that pack a nutritional punch, and you can combine the two to make a delicious snack with a number of health benefits. Make sure you're choosing the right yogurt is 2 greek yogurt good for you your dietary needs, as many store-bought yogurts contain high amounts of added sugar. You can also use honey and yogurt for face masks.

Benefits of Honey
Historically, honey — a sweet substance produced by bees — was used as an edible sweetener long before cane sugar became widely available. There are two main types of honey: Raw honey is harvested directly from beehives, is 2 greek yogurt good for you processed honey is treated with heat or filtered in some way. Store-bought honey is often treated with heat to remove any impurities and to extend the shelf life of the product.

Harvard Health Publishing explains that honey is made of 17 percent water, 31 percent glucose, and 38 percent fructose. It also contains some vitamins, minerals, and antioxidants.

The vitamins found in honey include ascorbic acid, niacin and riboflavin, and the minerals found in honey include zinc, manganese, calcium, iron, and potassium. However, these are only available in trace amounts, so don't count on honey to contribute much to your vitamin and mineral intake!

One tablespoon of honey contains 64 calories and 17.30 grams of carbs, of which over 12 grams are sugars.

Benefits of Yogurt
The Nutrition Source at Harvard's T.H. Chan School of Public Health explains that plain yogurt is a good source of protein and calcium, but it also contains live bacterial content. These live microorganisms are called probiotics, and they can help improve your immune function, improve your digestion and possibly even protect against infections from harmful bacteria.

One cup of plain, low-fat yogurt contains around 415 milligrams of calcium. The National Institutes of Health recommends a daily calcium intake of 1,000 milligrams for men and women aged 19 to 50, 1,000 milligrams for men aged 51 to 70, 1,200 milligrams for women aged 51 to 70 and 1,200 milligrams for anyone over 70 years of age.

Healthy calcium intake can help decrease your risk of developing osteoporosis, a degenerative bone disease that is typically found in older adults. Calcium also plays a role in clotting your blood, helping nerves send and receive signals, flexing and relaxing your muscles and keeping your heartbeat regular.

Four benefits of combining honey and yogurt

1. Honey and yogurt are great sources of protein and carbohydrates
Yogurt is packed with protein and honey has a high content of glucose (a form of carbohydrate). Whats 1st person point of view who work out need both of these to keep them going; both are necessary for endurance and muscle recovery.

When eaten together, the protein in the yogurt and carbohydrates in the honey will allow those who exercise to have more energy, have a faster healing process (for those who do intense workouts), and recover usaa car insurance near me natural way.

2. Honey and yogurt as a skincare regimen

One of the most popular benefits of combining honey and yogurt is they help you achieve healthy skin. When these two are combined, they provide exfoliating properties that will give your skin a healthy glow!

3. Honey and yogurt as an acne treatment
The honey and yogurt best food to get in nyc is not only great for wanetta gibson gofundme exfoliation. A lot of people also swear by its acne-fighting benefits.

Yogurt is a great source of zinc, minerals that can help fight acne. Those who have problems with acne apply zinc topically (usually with supplements), but more and more people, especially those whose acne is inflamed, have actually started using yogurt!

Honey contains antibacterial, antiseptic properties that help kill skin germs, and anti-inflammatory properties that can help lessen the annoying red (and painful!) acne.

Making yogurt and a honey facial mixture is simple. All you need are two tablespoons of plain yogurt and a teaspoon of raw honey. Apply the mixture on a clean, dry face. Wells fargo vendor financial services address it on your skin for 10 minutes, rinse with warm water, and pat dry with a towel.

If you or your kids are having problems with acne, We strongly suggest that you try this first before you start using strong facial soaps with chemicals you can’t even pronounce. Sometimes, using natural ingredients is the answer!

4. Honey and yogurt as sources of probiotics
Both honey and yogurt are packed with probiotics, which are basically live bacteria and yeasts that aid in digestion and keeps your gut healthy. They’re also called the “good bacteria.”

Yogurt contains probiotic lactobacillus, which has helped me countless times when I had an upset stomach or diarrhea (sorry for the TMI, but we’ve all been there!).

Greek yogurt tastes a bit like sour cream, so to add a bit of sweetness, I drizzle about one tablespoon of Greek honey every time I have my dose.

Honey is said to contain probiotic bacteria that are endemic among honey bees! The research revealed that the bacteria is called Lactobacillus Kunkeei, which is also present in the bee pollen and royal jelly in the hive.

Honey and yogurt are good on their own, but when combined, they provide wonderful flavors and excellent health benefits. It’s time to maximize their nutrients by incorporating them into your daily snacks and meals!

HONEY COLLECTION

Источник: https://www.elenianna.com/what-are-the-health-benefits-of-combining-honey-and-yogurt

6 Fantastic Health Benefits of Greek Yogurt

Greek yogurt is a protein-rich dairy product with a variety of culinary uses.

It’s an excellent source of a number of nutrients and may even offer a few health wells fargo full site login page. However, it’s important to choose the right type of Greek yogurt, as many can be packed with additives like added sugar.

This article explains what makes Greek yogurt a healthy choice and what to look for when shopping for this popular dairy product.

What is Greek yogurt?

Yogurt is a dairy product that has been consumed since ancient times. In fact, the Greeks were the first to document the use of yogurt in 100 BC (1).

The word “yogurt” is believed to have come from the Turkish word “yoğurmak,” which means to thicken, curdle, or coagulate.

Many types of yogurt are available, including Greek-style, which has a higher is 2 greek yogurt good for you content than other yogurt products (1).

Greek yogurt, often referred to as “strained” yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with a higher protein content.

Additionally, some food manufacturers produce Greek-style yogurt by adding milk proteins to the yogurt at the beginning or end of processing ().

Greek yogurt comes in many varieties, including full fat, reduced fat, and fat-free, as well as flavored and unflavored.

Greek yogurt is high in many nutrients and a good source of protein, fat, and carbs, depending on the brand you choose.

Here’s the nutrition breakdown of a 7-ounce (200-gram) serving of low fat, plain, unsweetened Greek yogurt ().

  • Calories: 146
  • Protein: 20 grams
  • Fat: 3.8 grams
  • Carbs: 7.8 grams
  • B12: 43% walmart online order phone number the Daily Value (DV)
  • Riboflavin (B2): 35% of the DV
  • Pantothenic acid (B5): 19% of the DV
  • Vitamin A: 20% of the DV
  • Calcium: 18% of is 2 greek yogurt good for you DV
  • Phosphorus: 22% of the DV
  • Potassium: 6% of the DV
  • Zinc: 11% of the DV
  • Selenium: 45% of the DV

As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin (B2), and selenium.

It’s also a good source of calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium. Additionally, Greek yogurt contains smaller amounts of nutrients like magnesium, choline, and copper.

Compared with regular yogurt, Greek yogurt is higher in protein and lower in carbs ().

Keep in mind that its nutritional content will vary depending on the type of Greek yogurt. For example, full fat Greek yogurt will be higher in fat and calories than lower fat options, while sweetened and flavored options will be higher in carbs and added sugar.

Greek yogurt health benefits

Given Greek yogurt’s impressive nutrient profile, it has been linked to several health benefits.

1. Good source of protein and other nutrients

One of the main benefits of Greek yogurt is that it’s rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more ().

Protein needs vary, but a protein intake of 0.54–0.9 grams per pound (1.2–2 grams per kg) of body weight is likely optimal for physically active people ().

A 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein, which is 2 greek yogurt good for you it a high protein food.

In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc — all of which play important roles in supporting your health.

For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production (, ).

2. May benefit bone health

Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus ().

Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation.

A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo ().

Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults ().

3. May support gut health

Research suggests that eating yogurt regularly may help support a healthy digestive system by increasing bacterial diversity in the guts of some people ().

However, the type of Greek yogurt consumed matters. Purchasing yogurt with a “Live & Active Cultures (LAC) seal” ensures that the yogurt contains a significant amount of beneficial bacteria or probiotics, which may help support gut health.

Also, it’s important to only choose unsweetened Greek yogurt, as research shows that added sugar can harm gut health and contribute to dysbiosis or bacterial imbalance ().

4. May support muscle recovery and healthy body composition

Consuming enough protein is essential for promoting overall health and muscle recovery. first national bank of north dakota yogurt is a great post-workout snack option for athletes. Its high free online bank account no id content may promote muscle protein synthesis and recovery (, ).

A study in stay at home order massachusetts men found that consuming yogurt daily for 12 weeks while participating in a is 2 greek yogurt good for you program led to greater gains in muscle strength, muscle thickness, and fat-free mass compared with a placebo ().

5. May help keep you full and support a healthy body weight

Protein is the most filling macronutrient, and adding sources of protein — such as dairy — to meals and snacks is a smart way to help you feel satisfied between meals ().

Because yogurt is a filling, protein-rich food, choosing yogurt and other high protein foods over less filling foods can help support a healthy body weight.

A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference ().

However, remember that your overall diet and lifestyle matters most when it comes to reaching and maintaining a healthy body weight.

6. Versatile and delicious

In addition to providing a number of nutrients and being linked to a few potential health benefits, Greek yogurt is a versatile ingredient that tastes great in both sweet and savory recipes alike.

Here are a few ways to use Greek yogurt in your kitchen:

  • Top Greek yogurt with fresh or frozen berries, chopped nuts like almonds or walnuts, unsweetened coconut, and chia seeds for a filling breakfast.
  • Use it as a base for sweet and savory dips.
  • Add Greek yogurt to soups and curries for a creamy texture.
  • Top oatmeal, pancakes, baked potatoes, and chili with a dollop of Greek yogurt instead of sour cream.
  • Use it to make homemade salad dressings.
  • Try out Greek yogurt in chicken, tuna, and pasta salads.
  • Make frozen desserts like yogurt pops out of Greek yogurt.
  • Add it to smoothies for a punch of protein.

These are just a few ways to use Greek yogurt. Don’t be afraid to experiment with Greek yogurt snb meaning recipes of your own!

What to look for when shopping for Greek yogurt

When shopping for Greek yogurt, there are a few things to keep in mind.

Most yogurts on the market are flavored and sweetened, and they can contain a significant amount of added sugar.

For example, some flavored, sweetened varieties can contain upwards of 16 grams of added sugar per serving. That’s about 4 teaspoons of added sugar.

While you don’t have to avoid sugar at all costs for optimal health, it’s important to limit your intake of added sugar.

That’s because consuming too much added sugar can contribute to health conditions like diabetes, heart disease, fatty liver, depression, and cheap beach rentals in delaware (, ).

As such, it’s a smart choice to purchase unsweetened Greek yogurt and add your own toppings, such as fruit, for natural sweetness.

In terms of fat content, keep in mind that Greek yogurt made with whole milk contains more fat and calories than low fat or fat-free yogurt, but that doesn’t mean it’s unhealthy ().

In fact, full fat dairy may have more health benefits than reduced fat or skim dairy.

If you prefer full fat Greek yogurt, that’s perfectly OK. The same goes for fat-free Greek yogurt.

The bottom line

Greek yogurt is a type of yogurt that’s high in protein and other nutrients like vitamin B12, calcium, and selenium.

It’s linked to a few health benefits, such as supporting muscle and bone health, and certain types may help contribute to a healthy gut.

Plus, it’s a filling and nutritious kitchen staple that can be used in a variety of both sweet and savory recipes.

Источник: https://www.healthline.com/nutrition/greek-yogurt-benefits

Ingredient 911: Greek Yogurt

My favorite brand is Greek Gods. Others don't come close to a fine, almost sweet taste. Let's say it is more palatable. It is used as a replacement for sour cream in some of the dishes I might make.

I often have made a cucumbers with sour cream but switched to using the yogurt and coarse chopped cucumbers to make a side dish or a main dish for a cool lunch. Add garlic, a bit of salt, vinegar, dill and eat it up! Almost like an Indian condiment served with other spicy dishes.

Greek Gods Yogurt might use different bacteria at the start that can make it taste differently and I just can't say I like any other brand I have tried. I can eat the plain right out of the container with nothing added. My dessert is the Greek Gods honey variety and I will just put that in my ice cream machine and eat my treat frozen.

I'm a bit sad and upset that my favorite brand is not in my neighborhood supermarket although they have brought in other brands. *sigh*

Источник: https://thefoodiephysician.com/ingredient-911-greek-yogurt/

Greek Yogurt vs Regular Yogurt: Which is Better?

Is there a difference between Greek yogurt and regular yogurt?

From protein to probiotics, yogurt is a healthy whole food that provides a number of different health benefits, but with so many different options, what yogurt should you choose? In recent years, Greek yogurt has become increasingly popular among health enthusiasts, but is it actually better for you? And what’s the difference between Greek yogurt and regular yogurt? Let’s dig in and answer the great debate: Greek yogurt vs. regular yogurt, which is better for you?

 

Greek Yogurt vs. Regular Yogurt: Which is Better?

 

Greek Yogurt vs. Regular Yogurt

What’s the difference between Greek yogurt and regular yogurt?

Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.

Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria and then lactic bacteria starters (cultures) are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria activity, which converts the lactose (the sugars naturally found in milk) to lactic acid to thicken the milk and give yogurt its signature tangy taste.

Greek yogurt is made through the same process as regular yogurt, however, one fermented, the yogurt is strained to remove excess liquid whey (milk’s watery component) and lactose (milk’s sugar), leaving behind a thicker-textured yogurt. At least, this was the traditional process.

Traditionally made Greek yogurt is strained in cloth bags to create it’s thick and creamy texture, however, some modern productions use different methods to achieve the same result. Today, not all yogurt labelled “Greek yogurt” is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents or other dry ingredients, so it’s is 2 greek yogurt good for you to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.

What are the benefits of Greek yogurt vs. regular yogurt?

Both regular yogurt and Greek yogurt, when naturally made, are nutrient-dense and well-balanced whole foods complete with proteins, fats and carbohydrates.

  • Ingredients: Regular yogurt and Greek yogurt contain similar ingredients, as it is merely their process of production that makes them different. Both regular yogurt and Greek yogurt are made with milk and active bacterial cultures.
  • Calories: Greek yogurt and regular yogurt provide a very similar amount of calories per serving. Per 3/4 cup serving, 2% regular yogurt provides 100 calories, while Greek yogurt provides 160 calories. The discrepancy in calories can be attributed to the different balance of macronutrients in the different styles of yogurt.
  • Protein: Greek yogurt is naturally higher in protein and lower in carbohydrates per serving due to the straining process used to produce it. By removing the excess liquid whey and lactose (or natural sugars) a higher protein product is created.  Per 3/4 cup serving, 2% regular yogurt provides 7 grams of protein, while 2% Greek yogurt provides 19 grams of protein.
  • Fat: The amount of fat present in Greek yogurt vs. regular is largely negligible.  Per 3/4 cup serving, 2% regular yogurt provides 2.5 grams of fat, while 2% Greek yogurt provides 3.5 grams of fat. The straining process does very little to remove excess fat from the yogurt, rather, it is largely dependent on the fat content of the milk used to create the yogurt.
  • Carbohydrates: Because Greek yogurt has been strained to remove excess whey and lactose it contains fewer carbohydrates than regular yogurt. Per 3/4 cup serving, 2% regular yogurt provides 12 grams of carbohydrate, while Greek yogurt provides 5 grams of carbohydrate.
  • Sugar: The majority of the carbohydrates lost in the process of making Greek yogurt are in fact natural sugars, specifically lactose; therefore Pho hoang restaurant fort smith ar 72901 yogurt contains slightly less sugar. Is kohls store open today 3/4 cup serving, 2% regular yogurt provides 7 grams of sugar, while Greek yogurt provides 5 grams of sugar.
  • Vitamins & Minerals: The process of creating Greek yogurt does very little to change the nutrient composition of yogurt, therefore, both Greek yogurt and regular yogurt are excellent sources of calcium, magnesium, vitamin B12, and iodine.

 

NUTRITION PER 100 G2% REGULAR YOGURT2% GREEK YOGURT
Calories100 calories160 calories
Protein7 grams19 grams
Fat2.5 grams3.5 grams
Carbohydrate12 grams5 grams
Sugar7 grams5 grams

All nutrition data based on 2% regular yogurt and 2% Greek yogurt.

Probiotics in Greek Yogurt vs. Regular Yogurt

Yogurt is well known for being a source of probiotics; a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.

Taste and Texture of Greek Yogurt vs. Regular Yogurt

Due to its slightly acidic nature, regular yogurt has a slightly sour taste, however, it’s still slightly sweeter than Greek yogurt. Greek yogurt is, by nature, thicker and creamier in texture and has more of a tangy yogurt taste and is, therefore, a great alternative or substitute for sour cream or mayonnaise.

So, is Greek yogurt better than regular yogurt?

Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other, they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker and creamier textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option, however, regular yogurt is equally as nutrient-dense and rich in probiotics.

The Bottom Line

Both Greek yogurt and regular yogurt are nutrient-dense whole foods that can be included in a healthy diet. Regardless of which option you choose, be sure to read the ingredients and opt for unsweetened versions made solely of milk and active bacterial cultures to ensure that you are receiving all of the health benefits that yogurt can provide.

Categories: FAQs, Myths, NutritionBy Stephanie Kay3 Comments

Источник: https://kaynutrition.com/greek-yogurt-vs-regular-yogurt-which-is-better/
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